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Tuesday May 7th, 2013

Back is nearly 100%.

CrossFit warmup
deadlift instruction
3-3-3-3-3 deadlift (65, 75, 85, 95, 105) (went very easy b/c my back was hurt last week)

"Air" Fran (21-15-9) PVC thrusters, PVC pulldowns (simulating pullup)
1:26

Rowed 1000m for time (4:03)

The 1000m distance made me remember a few years ago when I had a quest to swim 1000 yards in under 20 minutes and how it took 6 months of 3 times a week swims with drills, longer distances, and different interval lengths to beat the 20 minutes. That was a cool quest. I have to start swimming again.

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JT, took my 3 grandsons to a pool and messed around w, then for 1.5 hr. Kept looking in the lanes and thinking , maybe it's time to go back into some lap swimming. Glad to see you workout out thru the rehab.

Basic WOD today was: 8 minute AMRAP: 7 pull ups, 15 pushups (hands free), 30 situps. 3R+7 pull ups +5 pushups.

This was a great change from yesterday's Filthy Fifty.:kicking0:

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Great work guys! Dr Dave, good to hear from you! JT, My condolences! :rofl:
Pat, Awesome Filthy Fifty!

[B]WU: (At the base Globo!)[/B]
[URL="http://www.mapmyfitness.com/routes/view/190763746"]Accellerator Runway Run[/URL], 1.36 (12:25)
.2222222mi walk
100 SUs
2 rounds:
10 Push Ups
10 Janda Sit Ups
10 Air Squats

[B]WOD:[/B]
750m Row
30 Burpees (Yay! Burpees!!)
600 Single Unders
30 Burpees (Yay! Burpees!!)
750m Row

~18:30 (3:21 for the 1st Row and 3:40 for the last. Hit the wrong button on my stop watch! :ranting2:)

1 Rep Max Back Squat:
135, 225, 275, 295 (~1/4 squat)

[I]Tried to pace myself on the 1st row. By the time I got to the 2nd, my legs and arms were on fire!! What a WOD!

The Back squats went easy. 275# felt good. At 295#, my bad started talking and I figured discretion was the better part of valor. I don't consider the 295 a PR since my depth wasn't where it needed to be. (Though by the base Globo standards...that's another story.)[/I]

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Pat, you should try some of the swimming WODs!

[B]WU:[/B]
10 Min DU practice.

PVC Dislocates

[B]WOD:[/B]
20 min AMRAP:
6 SDHP, 75#
6 Burpees (Yay! Burpees!!)
6 Hang Power Snatches, 75#
200m run

5 rounds + 6 SDHP + 6 Burpees (Yay! Burpees!!) + 6 Hang Power Snatches + ~50m

[I]This looked so easy on the board! The SDHPs, Burpees (Yay! Burpees!!), & Hang Power Snatches really drained me for the runs! Was able to do the SDHPs unbroken, but the snatches had to be broken by the last round! Deceptively brutal WOD![/I]

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Bill, used to do some of the swimming WOD's when I was doing crossfit on my own at Lifetime Fitness. Used their rubberized medicine balls many times on pool side. Love the group atmosphere at Tribal. It would be good to do one workout on the weekends at Lifetime again.

Today after stretching warm up, dynamic warm up of several different exercises:

3X225 Back squat, stretch back and IT bands
2X 285 BS, stretch the same

3r, not timed
2X 305 BS slow down, explode upright
3X Max box jump (got to a full and half box)
3X sprints

10RFT w. 1 minute RIB
100 shuttle run or 30 meter sled push.
Did the sled for 4 rounds till one of the runners got a cramp and then took his place jogging the shuttle.

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Really long time since I posted.

4/27 WOD
Oly lifting pre-test
Snatch: 115-120f-120f
C&J: 155-165-170f

Snatch number low because rep had to be legit, no press-outs.

Spent all week of 4/29 in trial in LA, no WOD's.

5/4 WOD
"May the Fourth Be With You"
In groups of two, alternate:
Wall balls, minutes 1-4
H.R. Push Ups, minutes 5-8
Partner Med Ball Sit Ups, minutes 9-12
Pull ups, minutes 13-16
Burpees, minutes 17-20.

431 with Sean on Team Obi Wanna Leia Princess.


5/6 WOD
A1. Romanian Deadlift, 4021, 5-7 reps, 5 sets, 90 sec rest
A2. PC x1, PJx2, SJx2, 5 sets, 90sec rest
65/95, 95/125, 95/135, 135/145, 145/155

+
500m Row F.T.
1:42.
Row time is just one second off my P.R.


5/8 WOD
A. 3 Position Clean, 5 sets, rest 90 sec (light to moderate load)
115-125-135-145f-145f
Both fails on the high hang clean.

+
40 H.R. Pushups
40 Russian KBS
200m Run
30 H.R. Pushups
30 Russian KBS
400m Run
20 H.R. Pushups
20 Russian KBS
600m Run
10 H.R. Pushups
10 Russian KBS
800m Run

18:30 @ 2 pood kettlebell


5/9 WOD
A1. Backsquat, 30X1, 10 reps, 3 sets, rest 2:00
A2. Strict Chinups, 21X1, AMRAP @ tempo, 3 sets, rest 2:00
115/10, 135/8, 155/out of time.

+
4 rounds F.T.
10 Burpees
10 Push Press (95/65)
10 T2B
Rest 2:00
13:46 including rest.

Claw

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great work as usual all. like i should expect anything less:D

been a busy last while have been working out, working at work, volling for the comunity.

keep up the great work and should be back to regular postings of wods monday.

just have to get through the next couple of days of cooking for 300 mountain bikers, a 60th birthday party for a good friend and 100 others and of course mom on sunday.:pepper:

cliff

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03.10.13
Wendler 5/3/1
Month 3/Week 2
Squat Day

Came down with a cold on Monday night, felt good enough to give it a go today.


WARMUP
OHS w PVC


SQUAT
3x180
3x205
5x235


ACCESSORY
Front Squats w/ Oly Bar
Flutter Kicks

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Claw, good to see you again.

Today at Tribal
Warm up
Dynamic stretching w. several exercises.

3 rounds not time: negative pull ups, negative push ups, box jumps

5 X 135 Press, stretch traps and chest, 5 wall ball to 12 feet.
3X 155 Press, stretch traps and chest, 5 wall ball to 12 feet

2X155 press, work negative and explode press.
5 wall ball to 12 feet

24 min. EMOM: 10X53# KB swing, 10 DU
Scale 1:3.

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Thanks Pat, good to be back!

5/10 WOD (Open gym)

15:00 to find 1RM Split Jerk
175*. PR!
This was from today's performance programming. Actually took about 20 minutes. Failed at 180 but it was definitely within reach. I am always amazed how much looser and strong I am in the afternoon as compared to 6 a.m.

RKC Kettlebell Snatch Test (100 one-armed Kb snatches in 5 minutes)
71 @ 1.5 pood
I have been wanting to do this one for a long time. Alternated 5 left, 5 right. Kept at better than 20/minute pace for the first minute or so, then slowed. Callus care will be an issue on this one.

Claw